Friday 20 July

Josh in Shades

WOD:

10 min to establish a 1RM Hang Snatch (any style)
-then-
8 min AMRAP:
5 Hang Snatches @ 135/95
7 Hurdle Jumps @ 24/20
9 Overhead squats @ 135/95
-then-
Finisher: 2 min to establish a max set of double unders

*Note: The finisher does not need to be done immediately after the AMRAP. Take as much time as you need between but be sure to get in the 2 minutes sometime before the end of class.

SCALES:

Gold

5 Hang Snatches @ 110/ 75
7 Hurdle Jumps @ 24/20
9 Overhead Squats @ 110/75

Silver

5 Hang Snatches @ 95/ 65
7 Hurdle Jumps @ 20/18
9 Overhead Squats @ 95/65

Bronze

5 Hang Snatches @ 45/35
7 Hurdle Jumps @ 18/12
9 Overhead Squats @ 45/35

WARMUP:

Dynamic Warmup

MOBILITY OR SKILL WORK:

Hang Snatches

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